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5/3/1 Calculator

This calculator works out your sets using Wendler’s 5/3/1 percentages.

Note, this is just a real basic calculator, to get the most out of this training system, you really need to purchase this book, there is loads more information on assistance work, technique, conditioning etc. It is available from Amazon or from elitefts.com

These are working sets, it is probably a good idea to do some warm up sets beforehand.

Set 3 is always as many as you can do.

Firstly enter a weight in the textbox and then the amount of reps from the drop down list that you can do with it. Finally click the “Calculate” button – voila!

Weight:

Reps:

Week 1

Week 2

Week 3

Week 4 (deload)

Set 1

Set 2

Set 3

For those of you that don’t know, Wendler’s 5/3/1 is an awesome training programme,
it really is the nuts.

The beauty of it, is it’s simplicity and proven track record at increasing your
raw strength.

You can buy the ebook on it by clicking here and learn how do it properly from the man
himself.

As far as I can remember, when I was doing 5/3/1, I was adding around 10lbs to the big lifts i.e. squats, deads etc. This would be added to your training max and recalculate your reps/sets off this for your next cycle.

@Thomas – Increase between 2.5kg to 5kg for all the big lifts after every 4 weeks, so if on W1 you were benching 100kg as your top set, on W5 use either 102.5kg or 105kg depending on how easy your last cycle was.

This is assuming you hit your target reps in previous 4 week cycle, if not then restart by reducing your weights. Hope this helps.

Can’t thank you enough for this awesome tool. I’ve been using this and a notebook for weeks. Been meaning to put together a master spreadsheet but I think I’ll just use this web page forever. Perfect simplicity. Only issue is I still have to calculate my warmup sets with a calculator. Would be the ultimate weapon if this tool included the 5×40%, 5×50% & 3×60% warmup set weights as well.